Friday, 4-18-14
Strength/Skill – Snatch Grip Dead lift + Hang Snatch x 5…..Squuuuuuuat Snatch.
5RFT with a 20min cap
10 strict knees-to-elbows
20 one-legged squats, alternating
30-foot handstand walk
Strength/Skill – Snatch Grip Dead lift + Hang Snatch x 5…..Squuuuuuuat Snatch.
5RFT with a 20min cap
10 strict knees-to-elbows
20 one-legged squats, alternating
30-foot handstand walk
Strength/Skill – S.D.H.P. 5-5-5 (TnG) Hands Stay on bar for entire 5 reps. 5 R.F.T. 200m Sand Bag Run 40 / 20 14 SDHP 8 HSPU
Skill – Handstands W.O.D. 15 min. A.M.R.A.P. 5 – Inverted Burpees 10 – Power Cleans 105 / 75 15 – Box Jumps 24/20 What derails you? There are so many things that can send a well intended train right off it’s track. It’s simple enough right? You wake up and say to yourself; Self, today…
PARTNER WOD THURSDAY Memorial Day Murph Participants Strength/Skill – Snatch Grip Deadlift 1-1-1-1-1 4 .R.F.T. 40 Reverse Sit-ups with Ab Mat 20 Box Jumps 24/20 10 Snatch Grip Deadlifts 80-85% of 1RM
Strength: Every 1:30 for 8 sets (12min) 2 hang power clean + 2 push press + 2 Thrusters start @ 50% 1RM Thruster and build For time: 100 Walking Lunges 90 sit-up 80 Med Ball Cleans 20/14 70 Box Jump Overs 24″/20″ 60 V-Ups 50 Pull Up *25 min Cap*
20 min A.M.R.A.P. 20 Walking Lunge Farmers Carry 53/35 7 C&J 135/95 10 Ring Push-ups
Strength/Skill – Hang Squat Clean – Find a heavy single. DONT 1 REP MAX 7 R.F.T. 3 Hang Squat Cleans (80% of finishing weight from strength/skill session) 6 Burpee Pull-ups 9 Ring Dips